Refried beans are a bit of a strange mystery. They’re a type of Mexican food that a lot of people are happy to accept at face value without really knowing what they are. A number of brands sell refried beans in a tin, or in a sachet, alongside a meal kit for some tacos, for example.
Homemade healthy refried beans from scratch taste a lot better than shop-bought ones, I promise. Plus, this recipe freezes well! This means you can make a batch in advance and then thaw out a portion or two for taco night.
How to make healthy refried beans
Start off, as with most Mexican recipes, with lighter frying spray, and your onion and garlic. In this recipe, you aren’t at risk of overwhelming anything with these flavours, so you can go a bit crazy with the size of your chunks.
The important thing here is that the onion and garlic get completely and thoroughly softened. Chewing through a mouthful of these tasty beans will be ruined if you suddenly have to crunch through a chunk of onion.
The easiest way to soften onions reliably and quickly, in my opinion, is to add them to the pan, allow them to heat through, and then put the lid on. This will generate some steam which both softens your onions particularly and helps them to stop them sticking, which is always a pain when you come to do the dishes.
Here it’s worth adding in a splash of water and recovering the pot. That way, the steam will help to soften your beans slightly before you add seasoning.
Seasoning your healthy refried beans
When the time comes to season, remove everything from the heat. I took my pan across to my chopping board, but that might be a little too far. Add in your seasonings one by one, waiting until you’ve added all of them to mash and mix.
I used roughly half a teaspoon of chilli flakes, and that was the perfect amount for me. The recipe could stand a little more if you like heat. If you’re using fresh chillies instead, remember to add them at the start, along with your onion and garlic.
After adding those seasonings, add in your lime juice. I used the juice of one whole lime, though you can use more or less depending on your tastes.
I will say that lime juice is one of the things that particularly brings together all the other ingredients in the dish, so you can be quite heavy-handed with it. Now there’s a good amount of liquid in the pan, you can mash the beans.
How to mash refried beans
Using a standard potato masher, or an electric one if you prefer, gently squish everything in the pan. You may need to go round a few times, as the beans are quite small. The texture you’re aiming for is a paste with a few beans still left whole dispersed throughout.
Serving healthy refried beans
After mashing, taste for seasoning and ensure they’re piping hot throughout before serving. I love refried beans on tacos with a generous dollop of sour cream!
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Give Taco Tuesday a burst of flavour with this healthier spin on a tex-mex classic!
Add a little low calorie spray to the frying pan and allow it to come to heat. Add the onions and garlic, and allow to heat. Add the lid to the pot, and let steam until the onions and garlic are softened and slightly golden-brown.
Add the mixed beans, along with a splash of water. Mix thoroughly, add a lid, and return to the heat. Let the beans steam for 1-2 minutes.
Mash gently several times into a ‘chunky paste’. This is the desired consistency.
Taste for seasoning, and serve immediately, while piping hot.
If you’re hoping to freeze this, then place the hot beans into an airtight container with the lid removed. Allow them to cool to room temperature completely before placing the lid on, and adding them to the freezer. They will keep for approximately three months if frozen.
Keywords: refried beans, Mexican food, refried bean recipe
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